One hell of a long ass session!

February 29th, 2012 - Session#: 240

Weight: 210 lbs (slightly below)
Paused Bench Press <- I was practicing keeping the scapular retraction as I unrack the bar today.
95x3, 135x2, 185x1, 225x1
235x1x2
235xF - got stuck 3 inches from my chest
235x1 easy, but my ass came off the bench
Close Grip Bench Press
205x3x5
165x10
Squat
135x3, 185x1, 225x1, 245x1
275x1x5
Box Squat
135x4
185x3
205x3
185x3
Paused Squat
135x2
185x3x2
Power Clean
135x3
Speed Pull
225x2x3
Halting Deadlift
225x2
315x2
315x3x2
Good Morning
135x5
185x5x2
Seated Row
200x5x2
Face Pulls 72.5x10
Curls some with 45s and 40.
Training Notes
Great session, took ages!
First of all, I would like to tell the people who decide the soundtrack for the gym a few things.
1. Keep the volume at one level. It's a lot easier to ignore that way.
2. i) This is NOT A CLUB. People are here to lift, not listen to music for dancing.
ii) There is no one here 'on a boat'. We're in a 'fitness center'
3. You recently added the song below to our soundtrack. It has succeeded in lowering my opinion of music. A surprising task after Justin Bieber.

No lifting video however, since my batteries ran out after 2 squat videos
-Aaron

~Bench, Squat & Deadlifts...in the same session!!~

February 27th, 2012 - Session#: 239

Weight: 213.5 lbs
Bench Press dmb is pro mini band from EFS, doubled
95x3, 135x3, 185x1
215x3x4
225x2x3
Wide Grip - 155dmbx5
Close Grip -155dmbx3x5, 155x10
Squat
135x3
185x2
225x2
245x2x5
Halting Deadlifts
135x3
225x3
315x3x3
Shrugs
225x4
315x5
405x5x3
Good Mornings <-starting to get better at these, really found the 'externally rotate your tibia" tip is benefiting me on these
135x5x2
185x5
Barbell Row
225x5x2
GG/BG
305x10x2
Face Pulls
72.5x10x2
Curls with 40 and 45
Workout Notes

-Aaron

Bubba's Bench Day

February 22nd, 2012 - Session#: 238

Weight: 212.8 lbs by different scale
Bench Press
135x1, 185x1,
205x3x5
215x2x2
Wide Grip - 195x5
Close Grip -185x3x5
Squat
225x2x5
Block Pulls
145kgx3
145kgx4
130kgx5x3
Speed Deads
102kgx1x5
DB Rows
90x5x2
Dumbbells Curls
35x6
40x6
Face Pulls
70x10
80x10
Workout Notes

-Aaron

Good Masculinist article.

http://masculinists.net/2011/12/i-hate-women-really-i-do-honest/

Hip Issues

Hip fixing

At the current time, I have found my deadlifting and posture at a detriment due to my hips. In order to fix it, I have been so far using a few different tools. Firstly, whenever consciously possible, I switch my seated position to one where the lower back is in a more stretched position. Anything to keep myself from habitually holding lordosis and an anterior pelvic tilt. As well, I stretch my: Quads, Hip Flexors, Glutes, Hams, Calves, and Lower Back, before bed daily, along with doing Upward Dog, Hero Pose, Pigeon Pose, and finally pvc pipe roll my Glutes, hamstrings, calves, lower back, hip flexors, quads, and IT Band.

After a little improvement: Fixing this should greatly benefit my deadlift.

Squats 'n Block Pull!

February 20th, 2012 - Session#: 237

Weight: 215 lbs
Squat
135x4
225x2
245x1
275x2x3
225x2x2
Block Pulls
225x3
315x3
335x3x3
315x3
Good Morning
135x5x2
Barbell Row
225x5x2
Dumbbell Rows
90x5x2
GG/BG
305x10
Face Pulls
65x10x2
Curls
Workout Notes

-Aaron

msnbc video: Story of the week: What prohibition costs

msnbc video: Story of the week: What prohibition costs